Check out our interview with fitness expert sensation, founder of Pink Dragon, and new mom Holly Dolke who has over 1.2 million subscribers on YouTube and many videos with 5+ million views. Holly has not only used exercise and wellness to gain her infamous “Holly Dolke abs,” but she has transformed the lives of her millions of followers around the world physically, mentally and emotionally.
Awakening everyone’s inner dragon through her brand PINK DRAGON, Holly implements three key principles around the right nutrition, daily movement, and having a strong mindset. She teaches members how to evolve their view of exercise from dreading it to loving it.
Follow Holly @HollyDolke
1 Week Flat Stomach Workout (Intense!)
Hi Holly, please tell us a little about you?
Hi! Yes of course, I’m 28 years old, I’m British but I live in Portugal, I’m a fitness YouTuber, that focuses on body weight exercises at home and I help transform women’s bodies and build their confidence.
Describe yourself in 3 words?
Patient, Caring and Sarcastic
Who has made the biggest impact on your life so far, and why?
My partner, Aaron. He has been the person to support and push me to do my YouTube channel and create a business.
How did you get started in the fitness field?
I got into fitness when I was at university a few years back because of low self-confidence in myself. I felt like I had no time to exercise and was just glued to my desk, eating junk food all the time to cope with the stress of exams and essays. I noticed a year into uni, I couldn’t fit into my clothes like I used to, and I began to feel pretty low about myself. So, I decided to do something about it at Christmas, and began walking, then jogging, then running, and then experimenting with different methods. After a lot of trial and error, I found what worked for me and my body and that’s when I fell in love with fitness. I developed a workout program for myself – one that actually worked using my body weight. I began to see changes and see a huge improvement in my confidence! And that is how my fitness journey began!
What is the #1 thing you like about being into fitness?
The confidence it brings you, mentally and physically.
Now tell us about your hit programs “3-Day Detox,” and “30-Day Meal Plan?”
I have created this detox to help myself in the first place.
Pink Dragon 3-Day Detox is something I created to help myself after being diagnosed with IBS. I used this exact method to deal with my hormonal imbalance, being swollen, moody, tired and bloated 24/7. After doing my detox, I instantly started to feel better, my energy level went up, and I was no longer waking up tired and bloated.
Back in March, when we first went to quarantine, I decided to give back to my community and create a 30-Day workout challenge to help everyone stay sane (and in shape) – and make the best out of being closed inside our homes. I put up a workout video every day on my YouTube channel (still available for everyone who wants to join). Alongside with the 30-Day Workout Challenge, I’ve created a 30-Day Meal Plan that is super easy to follow. It’s filled with nutritious, delicious and most importantly, easy to cook food. The 30-Day Meal Plan is something that can be followed by anyone, no matter what workout program they are doing.
Also, about your e-book “Sweet Treats?” Where can we find it?
Everyone who follows me, knows about my sweet tooth, and about my obsession with chocolate.
I developed Sweet Treats for people like me. For people who love to eat sweet things, but still want to stay healthy, and balanced. It is for anyone who wants to satisfy their sweet tooth daily, without the guilt.
All recipes are refined sugar-free, high in protein AND can be adapted for gluten-free and vegan diets too. All are easy-to-make treats that take 5 – 20 minutes, and really – anyone can do it! My personal favourites are Gooey protein brownies, my finger-licking peanut butter cups and spongy-sweet banana bread!
You can find it here!
You have so many projects, congrats!! Please tell us about your “Holly Dolke abs?”
Oh, thank you for your lovely words! And thank you for asking me about this, as I have something to share with you that many people don’t know.
Abs are something that most of my followers think of when they think of me. Abs are my favourite group of muscles to work on. I developed a method that targets all the muscles in the core. I love crunches, standing ab workouts, and many other ab workouts. People love my ab workouts because they give them results. I’m not saying they are easy, don’t – but they give results! With my ab workouts, that hourglass figure is just around the corner.
If you are watching my YouTube videos, or following me on Instagram – You know I just had my beautiful daughter Eva. One of the things that my pregnancy brought me is Ab Separation. An at home fitness trainer known for her abs, has an ab separation – sounds crazy, I know! But that is one of the challenges I will be taking on. I will vlog my journey on my YouTube channel so make sure to follow me, so you can follow me on my journey. So far, I’ve nearly closed my ab separation already, just 5 weeks postpartum.
Now tell us about your fitness program PINK DRAGON?
Pink Dragon is much more than JUST a fitness program. PD is a brand/platform that has a mission to empower modern women through fitness and mindset training.
Our products are built to make every woman feel super confident in their body and mind. One of the things that I admire the most is our community! A community of self-disciplined, motivated women who are ready to start their transformation with us.
One thing I learned from my personal experience is that mindset workouts are an integral part of the fitness journey. That’s why I developed a “Mindset Workout Program” that is an integral part of my PD UltraBurn and PD UltraDefine fitness programs.
Where we can get more information about it?
The best way would be to complete my quiz here! After doing the quiz, you will get the best workout program for your specific needs and all the information about it.
Why did you decide to be an entrepreneur?
Because of my partner, Aaron. He made me see that so many of my audience wanted workout programs and encouraged me to begin creating online programs.
What book should every entrepreneur read?
It’s not an entrepreneur book, but I really recommend Money Blueprint. I read it when I started out because I had a bad mindset with how I looked at money.
You are followed by so many people. How do you feel about that pressure of always doing the right thing, and encourage people to follow their dreams?
This is a great question! One thing I’m so proud of, and I never stop talking about is how amazing my YouTube and Instagram community is! I’m so grateful for having such supportive, kind and amazing women supporting me. Because of that, I’m really not feeling pressured! I’m actually feeling inspired.
I will never forget the feeling I had while I was posting the last couple of videos for my 30-Day Challenge on YouTube. I was already about 4 months pregnant at the time and starting to show my bump. I was expecting to see some comments about me putting on the weight during lockdown, but no one said anything. At the end of the challenge – I posted a pregnancy announcement video – and that is when some of my lovely girls said how they noticed, but didn’t want to say anything because they didn’t want me to feel bad about it.
So to answer your question: I am feeling supported, not at all pressured.
What would you say are the greatest lessons you learned so far?
To be myself and be consistent!
Which project is still on your bucket list?
To do something for the elderly. I have a huge love for them, because of my nan. I’d love to be able to give back to the elderly, and either do more for an illness, health and fitness – research or prevention.
What did you learn from your biggest failure?
Honestly, I do not like to dwell on failures, and I believe that there are always lessons to be learned from our mistakes.
What’s next for Holly Dolke in the last months of 2020?
Well, as I just had a baby 4 weeks ago, I will be focusing on her, of course. Then, I am focusing on getting back into shape at my own pace, as well as planning YouTube content for the New Year.
Please describe a typical day for you. What is your daily routine like?
Being a mum of a newborn currently, my routine and day is pretty repetitive, and focuses on feeding, sleeping, and working. My daily routine involves waking up, feeding Eva, doing my breathing exercises (help to strengthen my core), shower and breakfast. Then, of course, feeding Eva is every 3 hours right now, so in between, I do housework, shoot content for YouTube or Instagram, and if possible, relax (this can be baking, reading or watching a show).
What type of food or supplements do you recommend before and after workouts?
I guess it depends on the workouts to be honest and when you train. I train in the morning and prefer fasting. After I finish, I focus on protein. There are many benefits to consuming protein, and I always make sure I include it in my diet.
What is the most challenging thing you deal with about consistently staying in top shape?
The pressure to always look the way I do. I feel pressure being just 4 weeks postpartum, because people are looking to see my transformation back and want me to come back to workout videos ASAP.
What is your own definition of happiness?
Being comfortable with who you are.
What is your favorite healthy food?
Baking healthy banana bread or eating a good veggie bowl with tuna.
And your favorite cheat food?
What motivates you to keep going and push harder?
Honestly, the feeling working out gives me. It’s my escape and “me time” when I workout and I go into almost like a meditative state. I also love the results I see when I workout. I take progress photos a lot, and seeing changes motivates me to keep going.
What is your favorite song to belt out in the car/for karaoke?
I am definitely not one for karaoke as people’s ears would bleed!
Favorite form of cardio?
If you could meet someone living or dead, who would it be and why?
I’d love to meet my nan again and show her my daughter. She would have been an amazing great grandma and Eva would have brought her so much joy.
Do you support any charity?
Yes, Alzheimer’s in the UK. My nan died of the disease.
3 things you can’t leave home without?
Well, being a mother now, my baby bag! My wallet and phone.
Idea of a perfect Sunday?
A lay in with Aaron and Eva, followed by brunch out and a family walk. Then back home to watch movies together and relax with a decaf latte and chocolate.
What do you think of Social Media?
I think it is a great platform, but it has its pros and cons. It’s great for educational purposes, fitness and entertainment, but it does cause a lot of pressure and anxiety.
Where we can follow you?
YouTube (Holly Dolke) and Instagram @HollyDolke
Quote: You get what you focus on.
Song: Anything Chris Brown or Drake!
Movie: Moulin Rouge
Travel Destination: Mykonos
Sports Team: Arsenal (Purely because my whole family support the team!)
Photo credit: Courtesy of Holly Dolke